Eating fruit is often considered a cornerstone of a healthy lifestyle. Packed with essential vitamins, minerals, and health-promoting compounds, fruits offer numerous benefits. However, their high sugar content can be a concern, especially for those following low-carb diets like the ketogenic diet. The primary goal of a keto diet is to minimize carbohydrate intake to achieve and maintain ketosis, a metabolic state that can aid in weight loss and improve blood sugar levels. This article explores whether kiwi fits into a keto diet and which other fruits can be enjoyed without compromising your health and fitness goals.
Understanding the Keto Diet and Fruit Consumption
The keto diet is a low-carb eating plan designed to shift the body's primary fuel source from carbohydrates to fats, inducing a state of ketosis. A typical keto diet strictly regulates calorie intake for each of the three macronutrients, or macros: fats, protein, and carbs. A standard low-carb diet involves eating 20 grams (g) to 50 g of net carbs per day, depending on your weight loss goals, according to the National Institute of Health. Here are typical recommended calorie percentages for each macro on a keto diet:
- 55-60% of calories should come from fat
- 30-35% of calories should come from protein
- 5-10% of calories should come from carbohydrates
While many low-carb diets recommend avoiding fruit because it tends to be higher in carbohydrates due to its natural sugar, it’s not ideal for health. Fruit contains many health-promoting nutrients, and removing them from the diet completely could be detrimental.
The Role of Net Carbs and Fiber
When following a keto diet, it's crucial to focus on net carbs, which are calculated by subtracting the grams of fiber from the total grams of carbohydrates in a food item. Fiber is an indigestible carbohydrate that doesn't raise blood sugar levels, making it a valuable component of a keto-friendly diet. Fruits high in fiber are generally lower in net carbs and are more suitable for consumption on a keto diet.
Keto-Friendly Fruits: A Detailed Look
Here are some fruits that can be included in moderation on a keto diet:
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1. Avocado
Avocados are a keto diet superstar. Often mistaken for vegetables, avocados are fruits boasting a rich, creamy consistency and subtle flavor, avocados can be easily added to salads, mashed on toast or blended into guacamole. Half a cup of sliced avocado provides more than 10g of fat and fewer than 3g of carbohydrates, making it a perfect addition to your keto meal plan. Avocados are rich in prebiotic fiber, potassium and healthy unsaturated fats. According to a review published in the Nutrients journal, regular consumption of this creamy fruit may help to reduce the risk of developing cardiovascular disease, improve cognitive function in certain individuals and contribute to better gut health in overweight or obese adults. A California avocado has only 2.6 g of net carbs and a healthy dose of monounsaturated fats, according to the USDA. One avocado a day may help decrease LDL cholesterol in overweight and obese adults. One half of a medium-sized avocado has 8g total carbs with 6g fiber which brings it down to 2g net carbs per serving, this is a major reason why it is such a favorite for keto dieters. Enjoy them as they are, blend them up in smoothies, sauces, and guacamole, or use them to top a salad.
2. Berries
Berries are generally a good choice for those on a keto diet, as they are lower in carbs and higher in fiber than many other fruits. There are many types that would suit the strict requirements of a keto diet, but potentially the best ones to choose are blackberries. Half a cup of these slightly sour, black fruits provides only 3g of carbohydrates and almost 4g of dietary fiber. Blackberries are also a great source of potassium, vitamin C, vitamin K and many different antioxidants. Multiple studies have shown that regular consumption of these fruits can help protect against cancers, age-related neurodegenerative diseases and bone loss.
- Raspberries: One cup of these berries delivers 8g of dietary fiber and more than 50% of the Daily Value for vitamin C, yet has less than 7g of carbohydrates. Raspberries are also rich in highly bioactive compounds that may provide health benefits. According to a review published in the Advances in Nutrition journal, regular consumption of these could be an effective tool for combating obesity, cardiovascular disease and type 2 diabetes. One cup of raspberries contains 6.6 grams of net carbs-so toss them in a lunch salad or your morning smoothie.
- Strawberries: Though relatively higher in carbohydrates than their berry counterparts, these red fruits can still be enjoyed on a keto diet. A cup of strawberry halves contains a little more than eight grams of net carbs-but you can cut that number in half if you aim to eat a 1/2 cup. These berries offer serious perks: Eating them can reduce insulin resistance-which is when your body doesn’t respond properly to insulin and affects how you process sugar-according to 2020 research in Current Developments in Nutrition. They also may improve vascular health, per a 2021 study in The Journal of Nutrition.
- Blackberries: Blackberries have an impressive amount of fiber-nearly eight grams in a cup, per the USDA. Plus, they have a ton of vitamin C: One cup has 30.2 milligrams, which is half of the daily recommended amount. (Step aside, oranges.) They're also known to be one of the richest sources of antioxidants-they can collect chemically generated radicals, potentially preventing many human disorders caused by said radicals, according to research from 2023 in the International Journal of Molecular Sciences. Plus, one cup includes six grams of net carbs, so it's not a bad idea to add these to your morning yogurt.
3. Tomatoes
These red fruits - with only 3.3g of carbohydrates in a medium-size tomato - can help you to keep your sugar intake in check. But that’s not the only feature that makes tomatoes a nutritious food staple: they also contain significant amounts of beta-carotene, vitamin E, vitamin C, vitamin K and folic acid. Tomatoes have also attracted attention due to their high antioxidant content, especially lycopene. According to a review recently published in the Food Chemistry journal, lycopene has been shown to protect against dying from coronary heart disease, cerebrovascular diseases and types of cancer, such as prostate and stomach. Tomatoes are great for heart health, as tomato consumption has been linked to preventing and managing hypertension due to the presence of the antioxidant lycopene, according to a 2023 study in the European Journal of Preventive Cardiology. A cup of chopped tomatoes has just a little over five grams of net carbs, making it a great addition to your keto diet, either as a snack or salad topping.
4. Lemons
They’re affordable, and you can squeeze fresh lemons into salad dressings, sautéed veggies, beverages, and more. Wirtz says that lemons-which have two grams of carbs per ½ a fruit-are a wonderful source of vitamin C and soluble fiber. “Vitamin C is important for immunity from viruses and helping to reduce heart disease,” she says. “Consider adding freshly squeezed lemon juice into your morning smoothie or with a glass of refreshing water to keep you well hydrated.” With only 3.8 g of net carbs per fruit, according to the USDA, lemons are another fruit to add to your safe list. Whether you spritz lemon juice over a dish or add it to a glass of water, one lemon contains 80 mg of potassium (2 percent of the DV) and 31 mg of vitamin C (34 percent of the DV).
5. Olives
Yes, they’re also fruit, and they’re a source for unsaturated fats, vitamin E, and antioxidants, according to the Cleveland Clinic. Healthier unsaturated fats, meaning monounsaturated and polyunsaturated fatty acids, can promote heart health and lower the risk of type 2 diabetes when they replace saturated fat, according to the Mayo Clinic. Per the USDA, a cup of whole olives contains 4.5 g of net carbs, 1.9 g of fatty acids, about 4.9 mg of iron (about 27 percent of the DV), and 2.4 mg of vitamin E (about 16 percent of the DV). Since olives are cured, they’re also high in salt, so it's a good idea to keep an eye on your portion size. One cup of olives pack about 21 grams of fat and less than one net carb, per the USDA. Bonus: Not only are they known for their anti-inflammatory effects, but they're also great for heart health, according to 2020 research in the Journal of Nutritional Science.
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6. Kiwi
Most exotic fruits contain a significant amount of carbohydrates, which makes it difficult to include them in a keto diet. Thankfully, there’s an exception: kiwi. One of these fruits provides around 7g of carbohydrates, as well as a significant portion of fiber, vitamin C, phosphorus and potassium. Emerging evidence suggests that kiwis may be protective against types of cancers, particularly the ones located in the lower gastrointestinal tract. Kiwis are naturally portioned and a small fruit contains only eight to nine grams of net carbs," says Hultin. They "are rich in potassium and vitamin C, as well as a great source of fiber, so they do complement a ketogenic diet." Kiwis have also been shown to act as a natural laxative to help you poop, adds Kaitlyn Randall, RDN, a registered dietician-nutritionist for WellTheory. "This is especially important when following such a low-carb diet, because constipation can become an issue," she says. Carry one for a snack on the go, or enjoy it as part of a healthy breakfast. One kiwi with the skin on (for additional fiber) has 8.3 g of net carbs, 148 mg of potassium (about 3 percent of the DV), 26.2 mg of calcium (about 2 percent of the DV), and 56 mg of vitamin C (62 percent of the DV), says the USDA. Kiwis are also loaded with vitamin C. According to research, the antioxidants in kiwi may help support immune function, which can help lower the risk of the cold and flu.
7. Watermelon
Refreshing watermelon is one of the best snacks for scorching days. The fruit is also a good addition to ketogenic diets as it has a relatively low sugar content and provides great nutritional value. A cup of diced watermelon contains approximately 12 g of carbohydrates and a host of essential micronutrients, like vitamin C, potassium, copper and vitamin A. If eaten regularly, these red fruits can be beneficial to our cardiovascular health and fitness. One cup has about 12 grams of carbs. They’re a great source of vitamins A and C, potassium, magnesium, and antioxidants,” says Burdeos. And the low-carb fruit contains lycopene, an antioxidant that can help fight inflammation and lower your risk for chronic diseases such as heart disease and type 2 diabetes. They’re also unique in their high water content. One cup of watermelon contains 11 g of net carbs and 6,890 mcg of lycopene. It also has 170 mg of potassium (4 percent of the DV) and about 12 mg of vitamin C (13 percent of the DV), according to the USDA.
8. Coconut
A 1/2 cup of shredded coconut meat yields about 13 grams of fat, and a respectable five grams of net carbs. Plus, this fruit is loaded with fiber (one cup of it shredded has 7.2 grams, per the USDA), which is super healthy for your gut. Coconut has also been studied for its MCT (medium chain triglycerides) oil content that may help improve cognitive health, per a 2024 study in Phytochemistry Reviews. Something to note: Sugar is often added to coconut, so make sure you're buying unsweetened-or buy an entire coconut and scoop the meat out yourself. Rich in medium chain triglyceride fats and high in fiber, 1 cup of coconut meat has 6g of net carbs. When using shredded coconut, make sure to look for unsweetened varieties.
9. Other Keto-Friendly Fruits
- Starfruit: Also called carambola, starfruit delivers about nine grams of carbs and about four grams of fiber per one cup, which amounts to five net carbs, says Bensley. If you've never had starfruit before, its taste leans citrusy-and borderline sour-depending on ripeness. It's also packed with vitamin C, Bensley adds. Like kiwi, it makes a great snack.
- Cucumber: Yes, cucumber is actually a fruit-and is a great option for keto followers as it's made up of mostly water and has nine grams of net carbs, per the USDA. What it lacks in carbs, it makes up for in satisfying crunch, especially when seasoned with your favorite salt and herb blends.
- Gooseberry: If you're a fan of grapes, which aren't very keto-friendly, you can try satisfying that craving with gooseberries. They're a member of the currant family and are very similar in size, shape, texture, and taste to grapes-but they taste a tad more acidic. Best of all, a whole cup clocks in at 8.5 grams of net carbs, Bensley says.
- Eggplant: Another fruit in disguise, eggplant is a super versatile, keto-friendly option that can easily be the main attraction at lunch or dinner. Toss it with some chickpea pasta, or roast it for a salad and sprinkle it with cheese. No matter how you serve it, a cup will set you back just about two net carbs, says Bensley.
- Zucchini: It's assumed that squash is a vegetable, but by definition, it's a fruit, because it comes from a flowering plant and contains seeds. That makes zucchini-every low-carb lover's favorite noodle substitution-a contender for this list, sitting at 4 grams of net carbs, per the USDA.
- Pumpkin: Turns out, it's not just for carving in October. One cup of pumpkin has about seven grams of net carbs, per Bensley, and contains 245 percent of the recommended daily intake of vitamin A, "an essential vitamin," she adds. You can roast it and blend it into a creamy soup, or top a salad with it (and its seeds).
- Cranberry: A cup of [whole] cranberries has about eight grams of net carbs, so this tart, colorful berry can be included on a ketogenic diet," says Hultin, adding that they’re high in vitamin C. Plus, the fruit has been associated with improvements in visual memory, per 2022 research in Frontiers Nutrition. Add some to a salad for a beautiful garnish, or blend them into your next keto fat bomb smoothie.
Fruits to Avoid or Limit on Keto
Certain fruits are higher in carbohydrates and should be avoided or consumed sparingly on a keto diet:
- Cherries: Many fruits contain significant amounts of sugars and cherries are no exception. Whilst tasty and nutritious, just half a cup of these red fruits provides more than 10g of carbohydrates.
- Peaches and nectarines: Peaches and nectarines will be difficult to fit into a keto diet. One medium fruit contains around 13g of carbohydrates.
- Apples and pears: Apples and pears may work great with your morning bowl of oatmeal, but if you’re on a keto diet, you may need to swap them for other fruits. One medium apple contains approximately 23g of carbohydrates, while a medium pear would provide nearly 20g of this macronutrient.
- Oranges, mangoes, pineapples and bananas: Exotic fruits are notorious for their high sugar content. For example, one medium banana or a cup of chopped mangoes can deliver up to 26g of carbohydrates, while just two slices of pineapple will contain more than 12g of this macronutrient. Be careful with oranges as well: one medium fruit can have up to 15g of carbohydrates.
- Grapes: It’s challenging to add grapes to a keto diet, so it’s best to avoid them altogether. One cup of these can easily provide more than 25g of carbohydrates.
- Blueberries: Blueberries are higher than many options on this list when it comes to total carb count. In a 1/2-cup serving, a person will consume about 10.9 g of carbs and 1.8 g of fiber, taking in 9.1 g of net carbs. Take note that blueberries have about 12g of net carb due to higher amounts of sugar and a lower amount of fiber, so they are not considered a keto-friendly fruit.
Tips for Incorporating Fruit into a Keto Diet
- Monitor Portion Sizes: Even with keto-friendly fruits, moderation is key. Stick to small servings to stay within your daily carb limit.
- Choose Fiber-Rich Fruits: Prioritize fruits with a high fiber content, as fiber helps offset the impact of carbohydrates on blood sugar levels.
- Pair with Healthy Fats: Combining fruits with healthy fats, such as avocado or nuts, can help slow down the absorption of sugar and keep you feeling full longer.
- Read Labels Carefully: When purchasing processed fruit products, such as shredded coconut, be sure to check the labels for added sugars.
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